Protein plays a key role in keeping your body energized throughout the day and helps with maintaining and building muscles. Adding more protein to your diet does not need to be complicated, try these simple, quick, and easy recipes with short ingredient lists as a great way to boost your intake.
Greek Yogurt Protein Bowl
The Greek yogurt in this recipe is naturally high in protein and a great addition to your diet. Adding peanut butter is a way to boost your protein intake while adding healthy fat to keep you satisfied longer.
Ingredients:
- 1 cup Plain Greek yogurt
- 1 T Peanut butter
- ¼ cup berries
- Drizzle of Honey
Pour yogurt into a bowl and top with additional ingredients. This not only looks pretty but tastes great!
Approximate protein content: 20 grams
Scrambled Eggs with Cottage Cheese
This combination is a great way to boost protein. The eggs provide a complete protein, and the cottage cheese blends completely into the eggs without adding much bulk. It can be seasoned to your liking – make it spicy with some hot pepper or make it savory with some garlic and onion.
Ingredients (serves 1) :
- 2 eggs
- ½ cup cottage cheese
- 1 tsp olive oil
- Additional seasoning
In a small bowl, add cracked eggs and whisk in cottage cheese. Heat frying pan with 1 tsp oil or cooking spray. Add egg mixture to pan and cook until eggs are set and fluffy.
Approximate protein content: 26 grams
Tuna & Rice Bowl
Tuna is a quick and easy protein to use for a meal at home or on the go.
Ingredients (makes 1 bowl):
- 1 can tuna in water, drained
- 1 cup cooked brown rice
- ½ cup chopped veggies – cucumber, tomato, peppers – any veggies to add color and crunch
- Drizzle olive oil
- Optional seasonings – pepper, garlic powder, onion powder, siracha, chili flakes
Scoop rice into a bowl and top with tuna and chopped veggies, drizzle olive oil and add desired seasonings to taste. Stir together and enjoy!
Approximate protein: 32 grams
Chicken and Hummus Wrap
This is a great combo for lunch or a light dinner.
Ingredients (makes 1 wrap):
- 4 oz cooked grilled chicken
- 1 medium whole wheat wrap
- 2 T hummus
- ½ cup lettuce
- 2-3 slices tomato (or other veggies – sliced cucumber, peppers, sliced onion – use whatever you have on hand)
Spread hummus on wrap and top with chicken and veggies. Roll wrap, keeping all the ingredients tucked inside.
Approximate protein content: 35 grams
Protein Smoothie
Smoothies are a quick and easy way to add protein to your diet. Adding different fruits or even veggies is a fun way to switch up the flavor of your shake. Try different options to keep your taste buds happy.
Ingredients (makes 1 shake):
- 1 cup low fat milk or unsweetened soy milk
- 1 scoop protein powder (25 grams protein)
- 1 medium banana
- 1 T peanut butter
Add all ingredients to blender and blend until smooth. Adding ice or fruit is another good option if you like your smoothie a little thicker and colder.
Approximate protein content: 30 grams